Fitness
A. Deadlift-
4×4-6, Reset each reps, Rest 2-3 minutes

B. 3 rounds:
1 minute: Air squats
1 minute: Burpees
1 minute: Box jumps, tough
1 minute: Alt DB snatches (55/35)
1 minute: Assault bike
1 minute Rest

Performance
A. Deadlift-
4×4-6, Reset each reps, Rest 2-3 minutes

B. 3 rounds:
1 minute: Air squats
1 minute: Burpee Pull ups
1 minute: Box jumps overs (24/20)
1 minute: Alt DB snatches (55/35)
1 minute: Assault bike
1 minute Rest